Bootcamp
Tuesday, May 9th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 1 rounds
Hang snatch grip dip and drive
Hang snatch grip high pull
Muscle snatch
Power snatch
Overhead squat
30 seconds work / 10 seconds rest / 1 rounds
Hang clean grip dip and drive
Hang clean grip high pull
Muscle clean
Power clean
Front squat
Clean Demo / Practice / Form Checks
Hang snatch grip dip and drive
Hang snatch grip high pull
Muscle snatch
Power snatch
Overhead squat
30 seconds work / 10 seconds rest / 1 rounds
Hang clean grip dip and drive
Hang clean grip high pull
Muscle clean
Power clean
Front squat
Clean Demo / Practice / Form Checks
Strength
Cleans
Every 1.5 minute on the minute x 7 rounds
Pause at the knee Snatch x 3 reps
Every 1.5 minutes on the minute x 7
Pause at the knee Clean x 3 reps
*1 to 2 second pause - focus on good position
Every 1.5 minute on the minute x 7 rounds
Pause at the knee Snatch x 3 reps
Every 1.5 minutes on the minute x 7
Pause at the knee Clean x 3 reps
*1 to 2 second pause - focus on good position
WOD
Workout Format
For Time
Competitive
8 minute Time Cap
100 Double Unders
30/22 cal Bike
500m Row
* Rest 2 minutes *
AMRAP8
200m run
Rest 30 seconds
100 Double Unders
30/22 cal Bike
500m Row
* Rest 2 minutes *
AMRAP8
200m run
Rest 30 seconds
Performance
8 minute Time Cap
100 Single Unders
20/18 cal Bike
400m Row
* Rest 2 minutes *
AMRAP8
200m run
Rest 30 seconds
100 Single Unders
20/18 cal Bike
400m Row
* Rest 2 minutes *
AMRAP8
200m run
Rest 30 seconds
Lifestyle
8 minute Time Cap
2 minute Single Unders
2 minute Bike
2 minute Row
* Rest 2 minutes *
AMRAP8
200m run
Rest 30 seconds
2 minute Single Unders
2 minute Bike
2 minute Row
* Rest 2 minutes *
AMRAP8
200m run
Rest 30 seconds